1 set of 20 reps of Back Squat @ 55% of your best 1RM
Do the empty barbell for 10 reps, then 40% for 5 reps as a quick warm up first...
We will be working up on this single set by roughly 3-5% every week for the next several weeks so keep track of your numbers...
One more kink... There will be a 75 second time cap for this set so move fast!
5 Wall Walks (Pick a consistent distance to hit every time)
200m Row (Damper on 10... Just for fun)
* 5 Rounds *
(8 minute cutoff... Scale reps to 3 or 4 and/or distance to 150m, if needed)
Make sure you return all the way to the floor on all the Wall Walks, including the final one...
POST YOUR 20 REP WEIGHT AND YOUR TOTAL TIME TO COMMENTS